There is often a belief that fatty foods cannot be healthy. But that is a myth. The fact is there are bad fats and good fats. While the bad fats like low density lipoproteins (LDL) can raise the cholesterol level and do great damages to your body, the good fats like omega-3 fatty acids can actually keep your heart healthy. You must know that some of the vital body functions depend on the fat you consume. Even some vitamins need fat to dissolve and perform their function. So instead of cutting down on fats altogether, it is better to choose the good fat. Also, contrary to popular beliefs, some of the “fatty foods” contain vital nutrients. The importance of these nutrients scores far above the effects of small amount of fat these foods contain. Now, it is time to find these important fatty foods.
These Are Healthy Fatty Foods You Should Include in Your Diet
This is the oil which you should not put aside for being a source of fat. In fact it is one of the best sources of monounsaturated fatty acid. Instead of causing any harm, it actually lowers the level of total cholesterol and LDL or the bad fat. The result is you have a healthy heart. So make it a point to include olive oil in your daily diet, though in restricted quantities.
When you take the name of fishes like mackerel, herring, salmon and sardine, what do you find in common? These are all fatty fishes but at the same time they are some of the best sources of omega-3 fatty acids. Remember, omega-3 fatty acids are important nutrients that your body cannot synthesize and you need to depend on some good food sources for them. And why is it important? Omega-3 fatty acids take care of things like heart diseases and arthritis and help in prevention of dementia and depression. So instead of staying away from these fatty fishes, it is recommended that you should take at least 6 ounces of these every week. But make sure that you do not fry them. Have them poached, grilled or baked.
Almonds And Walnuts
Nuts like almonds and walnuts are considered rich sources of fat, and they need to be added to daily diet for various benefits. First of all, they are great sources of omega-3 fatty acids. So you get fat which is good for health. Then, these are great sources of protein and fiber. And finally, because of their concentrated fat and protein, they make you feel full for longer period of time and are, therefore, excellent appetite suppressants. The only word of caution is, take them raw or dry roasted, not fried.
Avocado is another fatty food, but it is also another great source of monounsaturated fats. That makes it another great fatty food which is good for heart. Studies have shown that apart from being a good source of healthy fats, it is also a source of about 20 vitamins and has proven to be a great anti-oxidant.
The health obsessed people often stay away from eggs and even if they do have it they prefer the egg white. It is true that the yolk contains some saturated fat (1.5 grams in every 5 grams of fat), but it also contains many vital nutrients. In fact, it contains Choline, a vital form of B-vitamin which plays a very important role in regulation of the brain and nervous system and also in the functioning of the cardiovascular system.